Friday, July 26th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Overhead Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats @ 80-90% of 1RM

Or…

Back Squat (5×3)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90% of 1RM

Romanian Deadlift (4×8)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

8 Romanian Deadlifts @ 55-60% of 1RM Back Squat

12 KB Reverse Lunges (8/side – Goblet Hold)

20 Banded Glute Bridges

Hang Fifty (Time)

500m Row

25 Hang Power Cleans (95/65)

100 Air Squats

25 Hang Power Cleans

500m Row

*RX+ HPC (115/75)

*Level 2 – HPC (75/55)

*Level 1 – HPC (65/45)

*Athlete Notes – 9-15 minute range. Hang power clean weight should be between 40-50% of your 1RM clean and you should be able to complete in 1-2 sets each time.

Buy-Out

Glute/Ham Accessory:

3x50ft OH Walking Lunge/1:00 Sorenson Hold

Additional Conditioning Work

4x400m Sprint

*Complete with partner alternating (4 each)

Posted in Workout of the Day.